Benedikt Farsmann Posted August 30, 2008 Author Share Posted August 30, 2008 2008-08-30 Expand-Your-Hand Bands Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 white, 3 sets, L, repetitions: 56, 40, 51 green, 3 sets, R, repetitions: 43, 39, 46 bands on fingertips Rest between sets per hand: 2 minutes Total training time (h:m): 0:20 Quote Link to comment Share on other sites More sharing options...
nockowt1 Posted August 30, 2008 Share Posted August 30, 2008 I take it you like high volume training. Nice levering. Glad to see another person bit by the bending bug. Good luck. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted August 30, 2008 Author Share Posted August 30, 2008 I take it you like high volume training.Nice levering. Glad to see another person bit by the bending bug. Good luck. Thanks Kevin! Speaking of the IM-Bands I'm just not able to expand a green with my left or a yellow with my right so I'm doing high volume training. By the way, I like your videos. It's great you got plenty of them on youtube Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted August 31, 2008 Author Share Posted August 31, 2008 2008-08-31 Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 Grippers CoC#1, TNS, 1 attempt, L: missed HG250, TNS, 1 attempt, R: missed videotaped both. I will upload them tomorrow. Iron Woody Gripper 8-3 outer grip, 96 lbs, 3 sets, no set, repetitions L: 2,4,3 8-3 outer grip, 96 lbs, 3 sets, no set, repetitions R: 2,3,1 1" Vertical Bar 19,5kg, singles, 50 repetitions L/R self-built leverage bar length: 282mm/ weight: 1,583kg / diameter: 47,6mm Front lever, 3 sets: +6,75kg L: 9,9,7 Front lever, 3 sets: +6,75kg R: 10,9,8 Rear lever, 3 sets: +6,75kg L: 6,5,1 Rear lever, 3 sets: +6,75kg R: 7,5,2 Side lever, 3 sets: +3,75kg L: 5,5,6 Side lever, 3 sets: +5,5kg R: 5,5,5 (Side lever: 1 repetition = left-right-right-left) Iron Woody Gripper 11-8 outer grip, 194 lbs, 3 sets, negatives, L: 7.0s, 8.4s, 9.9s 11-8 outer grip, 194 lbs, 3 sets, negatives, R: 10.0s, 14.5s, 12.7s No chalk! Poundages are estimates! Rest between sets per hand: 2 minutes Quote Link to comment Share on other sites More sharing options...
Griparn Posted September 1, 2008 Share Posted September 1, 2008 Good progress! What's the strength of a RB210? Like a #2? Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 1, 2008 Author Share Posted September 1, 2008 Thanks, I always try my best! According to the ratings here on the board the RB210 is harder than a #2: (...) .260 COC #2 195 lbs RB180 RB240N PDA262 RB260N .273 COC 2006 #2.5 238 lbs HG300 .275 BB Super Master 255 lbs GM2 cert Gripper RB210 HG400 .281 BB Grand Master 280 lbs .281 COC #3 280 lbs (...) I don't have a #2 to compare it with but I guess I can trust that list. You can certify on RB grippers by closing them TNS-style. First in line is the RB210 (or a RB210N if I'm not wrong, which is about 15% easier to close), therefore it's my first goal to close that one as I prefer TNS-closes. 2008-09-01 Expand-Your-Hand Bands Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 green, 3 sets, L, repetitions: 10, 10, 10 yellow, 3 sets, R, repetitions: 20, 13, 10 bands on fingertips Rest between sets per hand: 2 minutes Total training time (h:m): 0:09 I've made some enormous progress on the bands as you can see. I didn't expect getting stronger that fast so that surprised me a lot! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 1, 2008 Author Share Posted September 1, 2008 2008-08-31Grippers CoC#1, TNS, 1 attempt, L: missed HG250, TNS, 1 attempt, R: missed videotaped both. I will upload them tomorrow. Here are the videos: CoC#1, TNS, 1 attempt, L: missed http://www.youtube.com/watch?v=iRmdRF8MlHY HG250, TNS, 1 attempt, R: missed http://www.youtube.com/watch?v=YqpRwK2r1lc I've been closer on the CoC#1 with the left... Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 3, 2008 Author Share Posted September 3, 2008 2008-09-03 Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 Grippers CoC#1, TNS, 1 attempt, L: missed http://www.youtube.com/watch?v=XXHVAdqKS5c HG250, TNS, 1 attempt, R: missed http://www.youtube.com/watch?v=q1pVHoGG4Kk Iron Woody Gripper 8-3 outer grip, 96 lbs, 3 sets, no set, repetitions L: 5, 3, 3 8-3 outer grip, 96 lbs, 3 sets, no set, repetitions R: 6, 5, 4 1" Vertical Bar 19,5kg, singles, 50 repetitions L/R Self-Built Leverage Bar length: 282mm / weight: 1,583kg / diameter: 47,6mm Front lever, 3 sets: +5kg L: 15, 12, 9 Front lever, 3 sets: +5kg R: 18, 14, 11 Rear lever, 3 sets: +5kg L: 15, 9, 7 Rear lever, 3 sets: +5kg R: 17, 9, 10 Side lever, 3 sets: +3kg L: 15, 14, 12 (Side lever: 1 repetition = left-right-right-left) Side lever, 3 sets: +3kg R: 18, 16, 17 (Side lever: 1 repetition = right-left-left-right) Iron Woody Gripper 11-8 outer grip, 194 lbs, 3 sets, negatives, L: 7.5s, 10.6s, 9.4s 11-8 outer grip, 194 lbs, 3 sets, negatives, R: 6.8s, 12.4s, 13.1s No chalk! Poundages are estimates! Rest between sets per hand: 2 minutes Total training time (h:m): 1:18 My levering was pretty sloppy so I went up with the volume again to cut out my mistakes. Quote Link to comment Share on other sites More sharing options...
Jul54 Posted September 4, 2008 Share Posted September 4, 2008 Nice to see you lifting V-bar! you have to put some big weights on it now! always a big volume on grippers Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 4, 2008 Author Share Posted September 4, 2008 You're right, I need more weight plates! I've already got a deal pending. We'll see how much I can lift. 2008-09-03 - addition: I just wanted to know if my hands were worn out so I did the following without breaks after my regular workout: Grippers RB130, 1 attempt, TNS, L/R: missed CoC#1, 1 attempt, TNS, L/R: missed ... 2008-09-04 Expand-Your-Hand Bands Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 green, 3 sets, L, repetitions: 30, 24, 21 yellow, 3 sets, R, repetitions: 24, 20, 24 bands on fingertips Rest between sets per hand: 2 minutes Total training time (h:m): 0:16 Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 6, 2008 Author Share Posted September 6, 2008 2008-09-06 Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 Grippers RB130, TNS, singles, L: 6 closes, 3 misses: 1, 1, 1, 1, 1, 1, 0, 0, 0 No chalk! Rest between sets per hand: 2 minutes Left hand only because my right hand's still sore. Had no time to train properly . Quote Link to comment Share on other sites More sharing options...
AnimalCage Posted September 6, 2008 Share Posted September 6, 2008 I have no doubt you will make up for your "lack of training" in your next session! Stay Healthy! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 7, 2008 Author Share Posted September 7, 2008 I have no doubt you will make up for your "lack of training" in your next session! Stay Healthy! Thanks, Alan! That's ok as far as I'm making constant progress 2008-09-07 Expand-Your-Hand Bands Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 green, 3 sets, L, repetitions: 42, 32, 27 blue, 3 sets, R, repetitions: 13, 12, 11 bands on fingertips Rest between sets per hand: 2 minutes Total training time (h:m): 0:18 Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 8, 2008 Author Share Posted September 8, 2008 (edited) I got a cold I'll have to rest for a few days at least Edited September 8, 2008 by Klesen Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 11, 2008 Share Posted September 11, 2008 the bug hit me as well, get well soon Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 12, 2008 Author Share Posted September 12, 2008 Thanks Guy, but I came down with flu so that will cost me another week I'm still not satisfied with my training so I went through my routine and thought about supersets because I usually got not much time and maybe I can cut down training time without losing my favourite exercises if I do two exercises combined. Day 1 - upper body stretching + some jumping jacks 3x push-ups (max) together with 3x pull-ups (negatives) 3x dips (max) together with 3x chin-ups (negatives) 60 Min - recumbent bike Day 2 - grip Warm-up as always 3x 6 Iron Woody Gripper (no set crush) 3x 6 Wristcurls (3" handle) together with 3x 6 Reverse Wristcurls (3" handle) 3x 6 Front lever (olympic dumbbell, 2" handle) together with 3x 6 Rear lever (olympic dumbbell, 2" handle) 3x 6 Side lever (olympic dumbbell, 2" handle) 3x 6 The Bomb (8lb) 3x 6 1" V-Bar 3x Iron Woody Gripper (negatives, max time) 60 Min - recumbent bike Day 3 - lower body & hand extension Warm-up as always 3x Expand-Your-Hand Bands together with 3x crunches (max) 3x side crunches (max) together with 3x squats (max) 3x reverse crunches (max) 1x plank (max time) 60 Min - recumbent bike Day 4 repeat circle If I get an axle I'll add deadlifts as well. We'll see. I'm using my BW for training and I won't do any cardio training on weekends so it'll be 5 days on and 2 days off. My focus will be on cardio and grippers Can't wait to get better... :angry: my grippers are already smiling at me Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 20, 2008 Author Share Posted September 20, 2008 Finally I'm better so I'll come back to regular training on monday after 14 days of total rest Did some high volume training with my HG150 today to see what I've lost and my left hand felt terribly weak 2008-09-20 : 14 days OFF Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 Grippers HG150, TNS, singles, LH, 186 attempts: 29 closes, 157 misses <<< huge difference!?!?!? HG150, TNS, singles, RH, 186 attemps: 185 closes, 1 miss No chalk! No rest between attempts! I passed the gripper from hand to hand (1 attempt LH, 1 attempt RH, and so on..) I noticed that my hands were about the same strength level when training with my Iron Woody Gripper, but my left hand's much weaker when training with grippers. Why's that? Is it because grippers are "made" for right hands? Quote Link to comment Share on other sites More sharing options...
nockowt1 Posted September 20, 2008 Share Posted September 20, 2008 That's a crazy amount of volume. How do your hands usually feel after a session like that? Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 20, 2008 Author Share Posted September 20, 2008 That's a crazy amount of volume. How do your hands usually feel after a session like that? It was a light gripper and I'll take nothing out of this training but I got some blisters around my fingers, nothing special. Skin tear is a big problem when doing these high volumes. The last 20 singles where pretty painful to be honest. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 22, 2008 Author Share Posted September 22, 2008 (edited) 2008-09-22 : Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 Grippers High volume again: I started with a RB130 and passed the gripper from hand to hand after each TNS single. When I couldn't close it any more I then went on with an easier gripper and did the same, and so on. After 2 hours (and with blisters on my blisters) I couldn't barely close my HG100 and stopped. Must have been hundreds of closes. That was fun No chalk! No rest between attempts! Edited September 22, 2008 by Klesen Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 24, 2008 Author Share Posted September 24, 2008 2008-09-24: Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0 Grippers High volume again, same as last time, from RB130 to HG100, 2 hours. No chalk! No rest between attempts! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 28, 2008 Author Share Posted September 28, 2008 2008-09-28: Grippers High volume again. My pinkies have still been sore so I only did inverted TNS closes with my HG100 for 4 hours, passing the gripper from hand to hand. No chalk! No rest between attempts! I hope I'll find the time to return to my regular training soon. I can't focus on strength at the moment because I have other things to do. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 29, 2008 Author Share Posted September 29, 2008 Did some additional training yesterday (2008-09-28): CoC#1, TNS, LH: 1 attempt : 1 missed CoC#1, TNS, RH: 1 attempt : 1 closed RB130, TNS: LH: 2 attempts : 2 missed RB130, TNS: RH: 2 attempts : 2 closed 2008-09-29: Grippers HG100, inverted singles, TNS, BH, passing it from hand to hand, maybe 5 times each hand RB130, inverted singles, TNS, BH, passing it from hand to hand, 40 minutes, all missed No chalk! No rest between attempts! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted October 1, 2008 Author Share Posted October 1, 2008 2008-09-30: Grippers HG250, inverted singles, TNS, BH, passing it from hand to hand, 10-15 times per hand, all missed RB365, TNS, BH, 1 attempt.... needless to say that I missed them No chalk! No rest between attempts! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted October 1, 2008 Author Share Posted October 1, 2008 2008-10-01 Expand-Your-Hands-Bands white, BH: 5 sets of 10 repetitions yellow, BH: 6 sets of 10 repetitions red, RH: 5 repetitions red, LH: 3 negatives No rest between sets. Quote Link to comment Share on other sites More sharing options...
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